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4 Simple Exercises to Shrug Off Shoulder Pain


Filed Under (Fitness, General) by Rick Kaselj

Hello from San Diego!

I was in San Diego a week ago and it is good to be back again specially being in a room with a view of the baseball stadium on the day of the game.


I’m all settled in my room and I’ll be heading out for a workout. 

Today, I will be sharing a couple simple exercises that will help you shrug off shoulder pain.

Enjoy the exercises!


Today, I wanted to go through some Shoulder Pain Relief Exercises that Women Can Do at Home anytime.

Shoulder Pain Relief Exercises at Home for Women (FAST FIX!)

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1 – Full Nelson Elbows Back

Bring your hands towards your head while your arms are externally rotated. Use the muscles in your mid back to bring your elbows back. Stay relaxed.

The Full Nelson Elbows Back targets the mid-back shoulder blade muscles. You may feel some activity or small movement in the upper traps. Women oftentimes have good flexibility in the shoulders but lack activation, endurance and strength in their mid-back shoulder areas.

Full Nelson Elbows Back
Full Nelson Elbows Back

Perform 1 set of 5 reps in a smooth controlled movement, with a good stop at the end position for 1 – 2 seconds. You should feel the muscles in your mid back and shoulder blades area working. There could be some sense of fatigue as opposed to a burning or a muscle-building feeling through this exercise.

#2 – Wall Push Up Plus

Form a good straight-line (ankles, knees, hips, shoulders and head) with your hands flat up against the wall, just below shoulder height. Push up against the wall then the ‘plus’ is performed by protracting the shoulder blades and rounding the back. 

This targets the serratus anterior, a deep muscle in the armpit that tends to have poor activation, strength and endurance with women.

Wall Push Up Plus

Wall Push Up Plus

Perform 1 set of 5 reps in a smooth controlled movement, with a good stop at the start and end positions for 1 second. You should feel the muscles in your shoulders and muscles deep down your armpits working.

#3 – Three-Way Tubing Exercise

Grab resistance tubing (available at any Health, Fitness and Sporting Goods area in department stores). Hold the tubing shoulder width apart with a close grip and then separate your fists. Make a 45 degree angle with your body while keeping the tubing straight. Move and repeat this on the other side.

With arms straight through this exercise, we’re working on the mid-back area again. Now at an angle with the high arm, you are working on the lower part of the shoulder blade. With the lowered arm, you are targeting the mid and lower parts of that lower shoulder blade.

Perform 1 set of 5 reps for each of the positions in a smooth controlled movement, with a good stop at the end positions. You should feel the muscles in your shoulder blade muscles working as you move your arms from a straight line to an angled position.  This may be a little challenging as we target specific muscles that lack activation, endurance and strength.

Three-Way Tubing Exercise

Three-Way Tubing Exercise

#4 – Chair Push Ups

Sit on a chair. Straighten out your arm and bring your shoulder blades down and then slowly bring your seat off of the chair.

This simple exercise targets the lower shoulder blades while relaxing the upper traps muscles, which are usually tight or stiff in most women.

Chair Push Ups

Chair Push Ups

Perform 1 set of 5 reps in a smooth controlled movement, with a good stop at the end position for 1 -2 seconds. You should feel the muscles in your shoulder blade working specifically the lower part.

Give these four shoulder pain relief exercises a go!

If you want to learn how to permanently end your shoulder discomfort , then check out the Fix My Shoulder Pain program here:

Fix My Shoulder Pain by Rick Kaselj

Take care!

Rick Kaselj, MS


Facebook comments:

Comments posted (4)


Really like your videos. Hoping this will get me back to golf again!!



Rick Kaselj Reply:

Thanks, Sarajane! Let’s exercise and hope the best. Take care!



Hi Rick….very grateful to have and make use of many of your videos. One question about the video for shoulder blade exercises (4 of them) for women. I might have missed it, but how many times per day should/ can I do these stretches? Thankyou, Michele L



Muriel from EFI Reply:

Hi Michele! This is Muriel from EFI. Thank you for your kind words. About the frequency of the exercises, once or twice a day would be fine. If you decide to perform the exercise in the morning, I suggest you warm up first for 5 minutes (walk, brisk walk, etc.) to prepare your mind and body for the exercises. That’s all. I hope that helps. Thank you very much! 🙂


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